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Pollock, Raw

Pollock, Raw

EverydayRaw

Pollock is a lean whitefish prized for its mild flavor and flaky texture when cooked, commonly harvested from cold North Atlantic and Pacific waters. This versatile fish provides high-quality protein with low fat content, notable omega-3 fatty acids, and lower mercury levels compared to many larger predatory fish. Often sold as skinless fillets, raw pollock is widely used in fish sticks, surimi (imitation crab), and simple preparations like baking or pan-searing due to its neutral taste profile.

Macro Impact

A 4 oz serving contains 102 calories, 20g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 102 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories102
% Daily Value*
Total Fat0.9g
1%
Saturated Fat0.2g
1%
Trans Fat0.0g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.1g
Cholesterol68mg
23%
Sodium102mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein20g
Vitamin D2mcg
9%
Calcium17mg
1%
Iron0.3mg
2%
Potassium397mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
68 / 300 g
23%
Omega 3
0 / 5 g
11%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
20 / 80 g
26%
Amino Acids
Histidine
0 / 3 g
14%
Isoleucine
1 / 2 g
50%
Leucine
1 / 3 g
44%
Lysine
1 / 2 g
60%
Methionine
1 / 1 g
43%
Phenylalanine
1 / 2 g
33%
Threonine
1 / 1 g
62%
Tryptophan
0 / 0 g
64%
Valine
1 / 2 g
40%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
4 / 15 mg
25%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
2 / 30 mcg
6%
Cobalamin, B12
3 / 2 mcg
104%
Folate
3 / 400 mcg
1%
Vitamin A
11 / 800 mcg
1%
Vitamin C
1 / 83 mg
1%
Vitamin D
2 / 15 mcg
11%
Vitamin E
1 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
4%
Iron
0 / 13 mg
3%
Magnesium
43 / 370 mg
12%
Manganese
0 / 2 mg
1%
Phosphorous
263 / 700 mg
38%
Potassium
397 / 3k mg
13%
Selenium
31 / 55 mcg
56%
Sodium
102 / 2.3k mg
4%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
1%
Molybdenum
0 / 45 mcg
0%
Iodine
284 / 150 mcg
189%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
93 g
Caffeine
0 mg
Choline
86 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, pollock, raw. USDA Foundational Foods. FDC ID 333476.
  2. 2.Fish, pollock, Alaska, raw. USDA Standard Reference, Legacy. Food ID 173725.
  3. 3.Fish, pollock, Atlantic, raw. USDA Standard Reference, Legacy. Food ID 175129.
  4. 4.Fish, pollock, atlantic (boston blue), raw. Canadian Nutrient File. Food ID 3038.
  5. 5.Fish, pollock, (alaska), raw. Canadian Nutrient File. Food ID 3039.
  6. 6.Pollack, raw. Frida. Public Food Key 587.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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